Wednesday, June 19th

Context: Competition – Pacing rounds so you end up with similar scores each round (and the ‘best’ score)

Dynamic Warm Up Option: "Moscow" KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob

Skill Practice Warm Up: Spend 8 minutes working on handstand and kipping HSPU progressions

Strength: none

Super Set: none

“Jewel in the Dark”

4 cycles - In 5 minutes:

Row (Health: 400m / Athletic: 500m* / Perf: 600m)

Max rounds with the remaining time:

40 Double Unders (Health: 80 singles)

12 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb) Video Below.

8 reverse lunge steps with plate overhead 4L/4R- (same)

2 min rest between cycles. Start rounds where you left off (after row buy in).

Scaling Guide: 3 - 7 rounds. About 2 min for the rows, then 1:30 per round after. Scale Up: Perform 100m of suitcase carry (53/70lb kb), at some point during the 2 min rest.                                                                                  

TEAM VERSION: One person rows while other person completes rounds, then switch. After second person rows, rest 2 min before next cycle.

Coaching Tips: You can start with a hard first row but be aware that the best strategy is going to have a steady pace for all of the rounds. You'll want to be able to get right off the rower and go into the jump rope. Keep the back flat on bumper burpees by dropping your hips lower when you pick up the plate. Do the reverse lunges in place, alternate as desired. Make sure you keep track of your rounds and start where you left off from the previous round.

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre